By Staff Writer: Jamiliere Luranc Sweeney
Walk down any store aisle or scroll through social media, and you’ll find claims of supplements allowing for better sleep, stronger immunity, glowing skin, and sharper focus. From protein powders and multivitamins to detox teas, supplements have become a part of everyday life for many. But are all of these supplements really worth buying?
Unlike prescription drugs, dietary supplements don’t require FDA approval. Manufacturers aren’t required to prove safety or effectiveness before going on the market, and labels don’t always list every ingredient, making it hard to know exactly what you’re consuming.
Still, some supplements have solid research behind them. Creatine and protein powders can help those doing regular exercise build strength and recover faster. Vitamin D supports bone and immune health, especially for people who spend little time in the sun. Omega-3 fatty acids can benefit heart and brain function when not enough is eaten in food. Multivitamins can fill small nutritional gaps, but people who eat a balanced diet can go without them.
Many popular supplements don’t live up to their promises. “Fat burners” and “detox” teas are some of the most misleading; they often rely on caffeine, diuretics, or herbal laxatives that may cause side effects like anxiety, gastrointestinal upset, or electrolyte imbalance. Most “brain boosters” and “testosterone enhancers” are backed by little or no evidence and have not been shown to improve performance or cognition. Collagen and BCAAs offer little benefit if you already eat a protein rich balanced diet. When in doubt, be skeptical of products claiming miracle benefits, or “proprietary blends” that hide ingredient amounts.
While a few supplements may be useful, the majority are unproven or unnecessary; focusing on a balanced diet, good sleep, and regular exercise is the best way to support your body.